Blog Search

WOD 10.8.17

By: 0

“I love that my kids see me taking fitness seriously and even they know how important it is for me to get to the box. I hope this leads them to a fitness journey of their own…I love the rush of working hard pushing past the limits physically and mentally every day surrounded by amazing people.” ~Nikki Stafford, Oak Ridge CrossFit

Function
A1. Front Squat
7, 5, 3, 7, 5, 3 with a 5 second pause in the bottom, rest 2 minutes

A2. Chin-up or Pull-up Hold
5 x 15-25 seconds, rest 1 minute

Fitness
A1. Front Squat
5, 3, 1, 5, 3, 1 with a 5 second hold in the bottom, rest 1 minute

A2. Strict Pull Ups
5 x 4-7 with a 3 second hold at the top, rest 1 minute

Performance
A1. Front Squat
5, 3, 1, 5, 3, 1 with a 5 second hold in the bottom, rest 1 minute

A2. Strict Pull Ups
5 x 2.2.1 with a 3 second hold at the top, rest 15 sec/1 minute

Conditioning
6 min AMRAP
8 Power Cleans (65/45, 95/65, 135/95)
8 Front Rack Walking Lunges (65/45, 95/65, 135/95)
30 Double Unders (60 single unders, 45 DU/SU)